Foods that help you gain muscle mass
When we lift weights, stress causes some muscle fibers to be damaged, but it automatically starts the repair process, forcing muscle cells to grow on their own. This process uses large amounts of amino acids, however, this process requires other sources of protein.
Lifting weight also consumes energy as muscle glycogen, which is why the diet brings in a lot of healthy carbohydrates, precisely to replace glycogen and increase insulin, a very important hormone that transports amino acids in the muscles.
Armed with this knowledge, the list below contains the foods needed for true health and successful development.
Shall we see them?
They are high in protein, so you can see that ¼ cup of almonds contains about 8 grams of protein, which is almost 2 grams more than eggs. They're also great for your heart because they're a great source of magnesium-rich monounsaturated fats. For those who don't know, magnesium is part of more than 300 biochemical reactions in our body, mainly related to metabolism, protein synthesis and energy metabolism.
This type of cheese is sought after by bodybuilders for its low fat and impressive protein count, with 14 grams of protein in just 80 calories in ½ cup.
Another food is not only rich in protein, but also rich in magnesium and zinc, minerals that are extremely important for protein synthesis. They are low in fat, around 5 grams and only 20 grams of protein. It is for these reasons that oysters are on the menus of some bodybuilders.
There is a myth that red meat shouldn't be eaten with ground beef, and of course it can't be anything, it has to be lean. There are about 27 grams of protein in 100 grams of lean ground beef, the meat is high in fat, about 11 grams, but it is essential for its content of vitamins, such as: iron, zinc and B12, as said, Important for growth muscle.
Soy is important because of the amount of amino acids it contains, a cup of cooked soy has up to 20 grams and is also a strong competitor of meats as it has a similar amount of vitamins and minerals.
This is an inexpensive and very simple way to increase muscle mass. Eggs contain 5 to 6 grams of protein and 60 calories. But you can't go out and eat eggs left and right either, let's take it easy, don't forget that excess of anything can become a problem.
Egg protein is considered one of the most easily usable and high biological value proteins.
100 grams of chicken provides just 31 grams of pure protein and, best of all, just 4 grams of fat. It is for this reason that chicken is one of the biggest winners in the food industry when it comes to building muscle mass.
Another type of food that shouldn't be left out of your menu.
Fish is high in protein, about 25 grams per serving, but fish is not only good for protein, they also have other specialties like heart-healthy monounsaturated fats along with omega-3s and vitamin D. .Have a seat at the pharmacy.
And if you want to add fish to the menu, start with: tuna and salmon.
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